High Altitude Fitness

Where the locals train

High performance fitness, training and gym for Ketchum, Sun Valley, the Wood River Valley and beyond. Where the locals train.

THE UPCOMING WEEKS WORKOUTS WILL BE POSTED AFTER 9:00PM EVERY SUNDAY.
The Daily Dose; "The Routine that is NOT Routine"

Weekdays of 11/27/17-12/15/17:

In the 3 upcoming weeks we will revisit the dead lift, squat, bench press, & hang clean w/ press. However, small adjustments will be made. Hopefully with 2 weeks away from these compound movements your body & mind are ready to go.

You will increase the weight from 10 - 20% on each exercise. The call is all yours on how much to increase the weight.

Note: All poundage on the Monday & Tuesday workouts will NOT change. The weight will remain the same for ALL lifts for ALL 3 weeks. 

Assistance poundage will range from 50 - 65% of max. Your choice based on how you feel

Monday: Dead lift/ Squat/ ab wheel: Note: poundage will remain the SAME for all 3 weeks

11/27/17:

Deadlift:   3 sets/ 5 reps

Squat:      3 sets/ 5 reps

Ab wheel: 3 sets/ 15 reps

12/4/17:

Deadlift:   4 sets/ 5 reps

Squat:      3 sets/ 7 reps

Ab wheel: 4 sets/ 15 reps

12/11/17:

Deadlift:    5 sets/ 5 sets

Squat:       3 sets/ 9 reps

Ab wheel:  5 sets/ 15 reps

Tuesday: Bench press (flat or incline)/ hang clean w/ press/ row: your choice

11/28/17:

Bench press:  3 sets/ 5 reps

Hang clean & press: 3 sets/ 5 reps

Row: 3 sets/ 5 reps

12/5/17:

Bench press: 4 sets/ 5 reps

Hang clean & press: 3 sets/ 7 reps

Row: 3 sets/ 7 reps

12/12/17:

Bench press: 5 sets/ 5 reps

Hang clean & press: 3 sets/ 9 reps

Row: 3 sets/ 9 reps

Wednesday: Alternative Day: 

11/20/17: 40 minutes: As many rounds as possible: perform 6 reps on all exercises, then proceed to 8, 10, 12 reps on all.

1) kettle bell kick thrus: use 12 or 16" plyo boxes if kettle bells are to low

2) ab: wind shield wipers

3) double kettle circle clean w/ overhead press

4) 1/4 mile: run/ elliptical/ bike or 250 meters: row or ski erg

12/6/17: 20 minutes: continual: Perform 1 rep all exercise, 2 reps, 3 reps. The low rep count should allow you to use a little heavier weight than the previous fitness cycle

1) barbell power clean

2) pull up

3) kettle 2 hand over head swing

12/13/17: 30 minutes: Same exercises as week of 11/20/17 but substitute Get Ups for 1 of the exercises of your choice.

Thursday: Lower: Assistance: quad/ hamstring/ calf/ ab: choose 1 exercise (your choice) for each body part.

11/30/17: 5 sets/ 15 reps

12/7/17: 3 sets/ 20 reps

12/14/17: 4 sets/ 12 reps

Optional: 10 - 15 minutes: 30 seconds work/ 1-minute recovery: Resistance/ incline: 6.0 or higher. Speed: med - high

Friday: Upper: Assistance: chest/ back/ shoulder/ tricep/ bicep: choose 1 exercise (your choice) for each body part.

12/1/17: 5 sets/ 15 rep

12/8/17: 3 sets/ 20 reps

12/15/17: 4 sets/ 12 reps

Optional: Tabata: 12 - 20 minutes: Resistance/ Incline: 3.0. Speed: your call

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